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hi i'm kay and this is chris and today
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in our master class we are going to do
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five lunge variations
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so the first one we will do that front
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lunge so chris if you want to stand
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shoulder width apart for me and in that
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right leg i want you to bring that
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forward with your heel down first and
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then lunging that back leg right to the
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floor and you want to be touching that
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back knee onto the floor like it's a
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piece of glass you don't want to smash
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it bring that leg back up and push in
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through your hamstring and quad and then
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just swap legs again and do a few reps
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thank you so a few people do make that
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mistake of leaning a little bit too much
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forward so just to keep that stability
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make sure your back is nice and straight
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and then some people tend to like chris
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is doing here tend to just don't do that
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full rep so you want to make sure that
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knee does touch the floor for that full
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rep and then bring it back up again
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so our next lunge variation is our
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curtsy lunge so firstly we want to make
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sure our feet are both pointed forward
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and chris is going to take that right
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leg in a diagonal position backwards
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just bring that back for me and again
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that knee is going to touch the floor
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keeping that torso nice and upright and
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then bringing it back up and reversing
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that other leg so to get that stability
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you can pop your hands on your hips for
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me chris and then pop that other one
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and again crossing it over at the back
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toes pointed forward every time some
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people do make the mistake of not making
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that wider stance and dropping that knee
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and then you won't be able to drop that
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so the next lunge variation is a lateral
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lunge some people call these side lunges
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so firstly we're going to start on that
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right leg so the left leg and foot is
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going to be forwards and that right leg
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is going to go completely out to the
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side if you want to do that for me chris
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and that toe is completely following the
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line of that knee the knee is going over
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the toe that's absolutely fine and you
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can push back up this is going to work
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the inner thigh and more of the glute so
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again go on this side can you see his
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knees going completely over that's fine
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his torso is nice and up straight and
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his toe is going in line with his knee
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and some mistakes people make on these
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side lunges is some people tend to not
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bend that knee so the one that you're
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actually lunging into make sure you bend
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your knee fully so that knee goes over
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the toe and you're getting that full
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stretch in that inner leg another one
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people tend to make is they don't
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lunge enough so you meant to make sure
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you have that big enough space so you
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can get that wider stretch in that inner
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so next up we have the elevated back
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lunge so firstly we're going to pop one
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foot onto the box i normally say there's
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shoelace onto the box there's a little
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and we're going to take a big leap
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so you can pop them hands on your hips
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for a little bit more stability and
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we're going to drive that back knee all
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the way down it doesn't have to touch
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the ground and that front knee can go
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slightly over that toe
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so now if you want to bring this front
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leg a little bit closer to the back leg
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and it's going to be a lot more quad
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focused again just repeat that for me
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again that knee doesn't need to touch
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the floor at all and this knee can go
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over the toe it's absolutely fine and
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you can lean forward ever so slightly
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just for a bit more stability
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and last up we have our jump lunges so
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firstly we're just going to sink into
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you're going to jump up in the middle
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and you're going to switch them legs
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each time keeping them reps going
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making sure you're landing on that
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middle part of your foot you can lean
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forward for that a little bit more
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stability to make it a little bit more
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difficult you can jump higher
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thanks chris or to make it a little bit
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easier if they are a bit tough you can
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just start doing them reverse lunges but
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add that faster pace into it this time
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so i hope you enjoyed the lunch
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variation video so if you did please
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